Locust pose is one of the most powerfully transformative beginner level poses you can experience. To find this pose, lie face down on your mat or the floor with your hands back by your hips.
Exhale, draw your low belly in.
Inhale, look gently forward, elongating the top of your head forward.
Exhale, lift arms and legs off the floor.
This pose counteracts many effects of modern life, has powerful effect on endocrine and digestive systems and connects you to the superficial back line which is a connected band of fascia around the posterior calf muscles, hamstrings, glutes, erector spinae, multifidus.
Nearly everyone in the West today would benefit from a regular practice of Locust pose. Counter pose with Child's pose or Downward Dog. You can modify by lifting one leg at a time and altering arm positions. Try out from your shoulders in a "T" with thumbs up and forward, beside your ears, palms in (keep the head in line with your biceps).
Be sure your heels are facing the sky or ceiling with neutral or even mild internal rotation of the femurs. Avoid clenching the glutes - go for engagement balanced or even overshadowed by engagement of the hamstrings.
half locust- photo credit- <a href="https-//www.flickr.com/photos/37333658@N08/3562199124/">monathematrix</a> via <a href="http-//photopin.com">photopin</a> <a href="http-//creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>.jpg
locust group- photo credit- <a href="https-//www.flickr.com/photos/islandgal/3768251996/">aquababe</a> via <a href="http-//photopin.com">photopin</a> <a href="http-//creativecommons.org/licenses/by-nc/2.0/">cc</a>.jpg